Melatonin is a hormone naturally produced by the pineal gland that regulates sleep-wake cycles. It is commonly used as a supplement to improve sleep quality, especially for individuals with insomnia or jet lag. For athletes, adequate sleep is crucial for recovery and performance, making melatonin a valuable tool.
Studies have shown that melatonin can reduce the time it takes to fall asleep and improve overall sleep duration. It also has antioxidant properties, which may help reduce inflammation and support recovery after intense exercise. However, it should be used sparingly and not as a long-term solution for sleep issues.
Excessive melatonin use can lead to drowsiness, headaches, or hormonal imbalances. It is best to take it 30-60 minutes before bedtime and avoid prolonged use without medical advice.
Synonyms: Sleep Hormone, N-Acetyl-5-Methoxytryptamine
Benefits:
- Improves sleep quality and duration
- Reduces time to fall asleep
- Supports recovery and reduces inflammation
- Helps regulate circadian rhythm
Sources:
- Melatonin supplements (tablets, gummies)
Notes: Avoid prolonged use without medical advice. May cause drowsiness or headaches.
References: Sleep Medicine Reviews – Melatonin